Awesome effort from you bad asses tonight. 

We have a special guest at the box this week. McCoy works on L1 seminar staff and has been a close friend for many years. 

He will be helping out at the box this week, use and abuse his skills! 😉 

CrossFit Cardiff WoD

A:  Run 1 Mile

Rest 10 mins

Run 1 Mile

B: 3 sets not for time of: 

20 GHD Hip Extensions

rest as needed between sets

Week 1 of squat therapy

Week 1 of squat therapy